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Having a healthy body and a slim figure is every girl's dream. Along with rigorous exercise routines, the nutrition you intake daily plays a crucial role in the weight loss process. However, nowadays, there are many diets and quick weight loss foods being circulated that are not safe. Do you know the principles of arranging your meals during the weight loss period? In the following article, Mytour will share with you scientifically designed weight loss menus for women to refer to in their daily meals while also noting important considerations for an effective and safe weight loss journey.
Standard Weight Index for Asians
To develop a scientific weight loss plan, you need to accurately determine whether you are overweight or obese. There are many methods to measure this, but the most common is the Body Mass Index (BMI). This index is calculated based on height and weight with the following formula:
BMI=weight (kg)height x height (m)
How to Calculate BMI (Source: Internet)To determine which category you fall into, refer to the statistical classification table of obesity levels based on BMI data provided by the World Health Organization (WHO) for Europeans and data from the International Diabetes Federation & Western Pacific Region (IDI & WPRO) for Asians.
Statistical Classification Table of Obesity Levels Based on BMI (Source: Internet)Principles of Building a Belly Fat Reduction Menu
Ensure Sufficient Energy Intake
Losing weight does not mean cutting out nutrients and energy intake from your body. You still need to supply your body with adequate nutrients and energy to function daily. What you need to control is the amount of calories consumed being less than the amount of calories burned.
The calories from the food you eat each day are called intake calories. The calories you burn through activities are called expended calories. If the expended calories are equivalent to the intake calories, your weight will be maintained. Therefore, to lose weight, you need to carefully calculate and consume fewer calories than you expend.
Apply the principle of accurate calorie counting to ensure effective weight loss (Source: Internet)Boost Fiber Intake
Fiber is abundant in green vegetables and fruits that we commonly consume every day. Its characteristic is the ability to reduce snack cravings, keeping you fuller for longer while also playing a crucial role in digestion. It helps fats to be smoothly eliminated from the body, thus aiding in effective weight loss. Moreover, fiber-rich foods typically have very low calorie content, making them an essential component of scientific weight loss diets.
Fiber plays a crucial role in scientific weight loss diets (Source: Internet)Divide Meals
Typically, main meals throughout the day are spaced about 5 to 6 hours apart. This timeframe isn't excessively long but is sufficient to burn off what you've eaten earlier. In reality, overweight individuals tend to overeat compared to normal-weight individuals. If they have to go too long without food, they'll compensate in the next meal to satisfy their hunger. This can lead to exceeding the permissible calorie intake and result in excess fat accumulation.
The solution to address this issue is to eat smaller meals more frequently throughout the day. After practicing this for a while, your body will adapt to this cycle. You'll no longer have the urge to eat excessively and can easily manage your weight.
Dividing meals is essential for overweight individuals (Source: Internet)Stay Hydrated
Water is also a crucial component, indispensable in the scientific weight loss diet. Those who are overweight or obese need to cultivate the habit of drinking plenty of water. Consuming 2 liters of water per day can help you burn up to 96 calories. Moreover, drinking a glass of water before meals can effectively reduce hunger and decrease the amount of food intake.
Drinking water before each meal helps minimize the amount of calories consumed (Source: Internet)Popular Scientific Weight Loss Menus for Women
Currently, there are numerous scientific weight loss menus tailored for women. Depending on the actual amount of excess fat, you can choose and apply the method that best suits you.
Eat Clean Menu
The Eat Clean menu is the most popular diet plan widely adopted by many people today. Its hallmark is the use of fresh, clean foods with minimal or no processing to ensure the highest nutritional intake. Additionally, the dishes on this menu retain their freshness, detoxify the body, and help you have a safe, healthy weight loss journey.
The Eat Clean regimen is the most popular scientific weight loss menu for women today (Source: Internet)If you choose to follow the Eat Clean regime, don't overlook a few key points below:
- To control the energy intake from each meal and limit excess fat intake, it's advisable to cook your meals at home. This can also help optimize costs and ensure food safety.
- Ensure you include all necessary nutrient groups for the body and support the weight loss process such as: vegetables, fruits rich in fiber and vitamins, protein-rich foods,... Additionally, opt for cooking methods like steaming, boiling,... to minimize the amount of fat intake.
- Avoid consuming too many fatty snacks, canned foods, ready-to-eat meals,...
- Avoid regular consumption of soft drinks, beer, wine,...
- Replace industrial sugar in your diet with natural sugars like palm sugar, honey,...
Low Carbs Menu
In addition to Eat Clean, Low Carb is also a familiar face in the weight loss community and is pursued by many. With this menu, you won't need to restrict calories from protein and fat-rich foods, but you'll need to minimize the intake of starch and sugar into the body.
This weight loss menu for beginners brings remarkable weight loss results while also helping you steer clear of many starch-related diseases such as heart disease, high blood pressure,...
Low Carb is a scientifically favored weight loss menu (Source: Internet)Scientific 7-day Weight Loss Menu
Day 1
- Breakfast: Egg sandwich, a banana.
- Lunch: Ginger chicken stew, stir-fried bok choy with minced meat.
- Dinner: Rolled omelette, mixed meatballs with cabbage and carrots soup, kale soup.
Day 2
- Breakfast: Broccoli porridge, orange juice.
- Lunch: Braised pork with quail eggs, bone soup with carrots, beetroot.
- Dinner: Beef stir-fry with onions, spinach soup with salmon.
Day 3
- Breakfast: Grilled beef sandwich, cucumber and celery juice.
- Lunch: Braised fish, vegetable soup with mushrooms and meat.
- Dinner: Spicy lemongrass chicken stir-fry, sour soup with snakehead fish.
Day 4
Day 5
- Breakfast: Whole grain cookies, 3 strawberries.
- Lunch: Braised shrimp with pork, water spinach soup with beef.
- Dinner: Braised pork belly with turnips, pumpkin soup with shrimp.
Day 6
- Breakfast: Brown rice vermicelli with minced meat tomato broth, aloe vera honey lemonade.
- Lunch: Stir-fried asparagus with meat, gourd crab soup.
- Dinner: Spicy tamarind braised fresh squid, steamed vegetables with dipping sauce.
Day 7
- Breakfast: Oatmeal cake with milk and baked eggs, 1 piece of papaya.
- Lunch: Fragrant braised tuna, tomato egg soup.
- Dinner: Sauteed cowpea with meat, sour soup with clams.
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Things to Know When Using Scientific Weight Loss Menus
Foods to Eat
Scientific weight loss menus provide essential nutrient groups to ensure your body has enough energy for a long day of activity. Here are the nutrient groups you should include in your meals:
- Starch: Many people have mistakenly believed that weight loss requires completely eliminating starch intake. However, this is a completely false notion. Reducing starch intake in meals will result in high effectiveness in the weight loss process. However, the human body still needs starch to provide energy, and if this group of substances is deficient, health will be seriously affected. Currently, there are many types of starch that not only supplement energy for the body but also are effective in the weight loss process, such as brown rice, oats, whole wheat bread, etc.
- Protein is abundant in meat, fish, eggs, milk, etc. This is a group of substances that must be included in the scientific weight loss menu because protein can enhance calorie burning by boosting metabolism. Additionally, these components make you feel full longer and reduce cravings for food.
- Healthy fats found in avocado, olive oil, nuts, coconut oil, etc. You might find it illogical why you need to add fats for overweight people. However, science has proven that healthy fats can positively support the digestive system, promote protein absorption. Moreover, fats help dissolve vitamins into the blood and balance insulin levels, thereby reducing the risk of obesity.
- Fiber, vitamins, minerals from vegetables, fruits, etc. Not only beneficial to the digestive system, fiber-rich foods also have very low calories, suitable for the weight loss process, reducing belly fat.
What foods should people eat while losing weight? (Source: Internet)Foods to Avoid
When establishing a weight loss diet, pay attention to limiting the consumption of the following foods:
- Foods high in cholesterol such as heart, liver, kidney, pork intestines,... These are harmful foods for the heart, increasing blood fat levels.
- Foods high in harmful fats such as animal fats, meat/skin of livestock/poultry,... The saturated fats in these products will increase the level of bad cholesterol in the blood if consumed excessively.
- Sweet foods like candy, sugar, jam, soft drinks, chocolate,... These foods provide a large amount of calories. If you don't engage in enough activity to burn them off, the accumulated calories will increase the fat content in your body and lead to obesity.
- Beverages containing stimulants like beer, alcohol, carbonated drinks,... These drinks not only negatively affect the digestive organs but also increase the risk of obesity and diabetes.
- Fast food, processed foods like instant noodles, hamburgers, french fries, fried chicken,... These are all foods high in fat, causing fat accumulation and hindering the weight loss process.
Foods to avoid in a weight loss diet (Source: Internet)Combine with Exercise
Besides following scientific weight loss menus, don't forget to exercise regularly to improve your health and enhance the weight loss process.
- Gym workouts are a popular choice for weight loss. It's an effective and fast method. Besides burning excess fat and building muscle, it also helps improve body shape.
- Additionally, belly fat reduction yoga is another exercise option worth considering for weight loss. Moreover, practicing yoga helps regulate blood circulation, reduce stress, and rejuvenate the skin.
- Other exercises like jumping rope, Plank, Cardio, etc., also yield significant weight loss results if done consistently every day. These weight loss exercises also help tone your body, achieving the desired standard.
Exercise is an essential factor in the weight loss process (Source: Internet)Above are valuable insights into dietary regimes and scientific weight loss menus that Mytour wants to share with you. Hopefully, through this article, you have gained useful knowledge about weight loss and can apply the provided menus to your daily meals. Stay tuned to Mytour Blog for regular updates on helpful articles to achieve successful weight loss and attain your dream body shape quickly.
